Tirzah Elese | LEADERSHIP, MINDSET and ABUNDANCE

Maria from Mexico: Embracing Self-Authenticity

Join us in this inspiring episode as we hear from Maria, a powerful voice from Mexico, on her journey to self-authenticity. Maria shares her story of embracing her unique identity and living true to herself in a world filled with expectations. From cultural influences to personal revelations, Maria’s insights resonate deeply with anyone on the path to self-acceptance. This episode is a heartfelt invitation to recognize the power of authenticity and live unapologetically, offering encouragement for listeners to embrace their true selves and find confidence in their personal journeys.

Understanding Fear - With Kaneshi Hart (20) Kaneshi Hart | LinkedIn

Fear is a natural emotional response to perceived threats, playing a crucial role in survival by prompting caution in dangerous situations. However, excessive or irrational fear can hinder personal growth and prevent individuals from seizing opportunities.

Common Strategies for Overcoming Fear

1. Exposure Therapy: Gradually facing the feared object or situation in controlled steps can reduce anxiety over time. This method is effective for fears such as heights or public speaking.

Greater Good Science Center

1. Cognitive Behavioral Techniques: Challenging and reframing negative thought patterns helps in managing fear. Recognizing that fear often stems from irrational beliefs allows individuals to adopt a more balanced perspective.

Mind For Life

1. Mindfulness and Relaxation: Practices like meditation and deep breathing can calm the mind, making it easier to confront fears without becoming overwhelmed.

Headspace

1. Seeking Support: Engaging with support groups or therapists provides a safe space to discuss fears and receive guidance, fostering resilience through shared experiences.

Real-Life Examples

• Overcoming Fear of Public Speaking: Many individuals have successfully diminished their fear of public speaking by starting with small audiences and progressively taking on larger groups, thereby building confidence over time.
• 
  Tim's Blog
• Conquering Fear of Failure in Business: Entrepreneurs often face the fear of failure. By reframing failure as a learning opportunity and setting incremental goals, they can reduce anxiety and achieve success.
• 
  The How of Business

Benefits of Overcoming Fear

Addressing and managing fear can lead to:

• Enhanced Personal Growth: Facing fears broadens experiences and fosters self-improvement.
• Improved Decision-Making: Reducing fear allows for clearer thinking and better choices.
• Increased Resilience: Overcoming fear builds mental strength to handle future challenges.

If you can provide more specific details or themes from the Loom video, I'd be happy to offer a more tailored summary or delve deeper into particular aspects of facing and overcoming fear.

In this episode of "She Mind," we sit down with Tirzah, the founder of She Exclusive and the SHE MIND podcast - an inspiring leader and advocate for women's empowerment. Join us as Tirzah shares her journey, insights, and the challenges she has overcome to become a beacon of strength and resilience. This conversation delves deep into the importance of mental health, the power of community, and the transformative impact of self-belief. Whether you're seeking motivation, guidance, or simply a powerful story, this episode promises to leave you feeling uplifted and empowered. Tune in to discover how Tirzah's story can inspire you to harness your inner strength and achieve your dreams. ​

#SheMind #WomenEmpowerment #Inspiration #MentalHealth #CommunityStrength #SelfBelief #Resilience #EmpowermentJourney #PodcastInterview #SHEEXCLUSIVE

Revolutionizing Education: From Standardized Tests to Brilliance Profiles

What if our education system is actively diminishing the creative potential of our young people? NASA research shows that children's creative genius drops from 98% at age 6 to just 2% in adulthood. Why? Because traditional education prioritizes testing over discovery, memorization over meaning, and conformity over creativity.

In a recent discussion with Katerina Hansen Carlson, founder of Global Leadership Schools, we explored the urgent need to shift towards neuroscience-informed, project-based learning that nurtures each student's unique strengths—what we call their brilliance profile. Instead of teaching to the test, we must make learning relevant, engaging, and dynamic by incorporating real-world contexts, interdisciplinary projects, and personalized learning experiences.

🔥 Finland offers a model: collaborative curriculum design, no standardized testing until the final academic year, and a focus on student-led inquiry.

💡 Imagine classrooms where students are creators, not just consumers—where they own their learning, guided by teachers who lead, innovate, and inspire.

It's time for educators to challenge outdated norms and embrace what actually works. Let's empower the next generation with the skills and confidence they need for the jobs of the future—many of which don’t even exist yet.

Join the conversation. How can we shift from rote learning to real learning? 🚀 #EducationReform #NeuroscienceOfLearning #FutureOfEducation

Discussing with Katarina Hanson Carlson the state of Education.  Understanding detail together on why its currently so broken, how its affecting children and WHAT NEEDS TO CHANGE. 

We must create spaces that actually empower young people with what they need to Grow as thinkers, inventors, creative designers - With all the CEO Skills needed to be the successful CEO's, Leaders and Entrepreneurs of a world unknown!

Today, we are thrilled to have Sabina, CEO of Meraki, join us on this beautiful sunny day in Valencia. Sabina recently moved from Barcelona and brings a wealth of experience from her decade-long career in the tech industry.

In this episode, Sabina shares her journey from aspiring digital nomad to successful business owner. We dive into the essential skills needed to thrive in business, with a particular focus on the power of community. Sabina emphasizes how invaluable it is to surround yourself with supportive people, whether through formal business groups or informal networks. She highlights the importance of choosing the right community that aligns with your goals and values.

We also explore the significance of staying true to your values and the importance of perseverance. Sabina opens up about the challenges she faced, especially during the pandemic, and how she navigated through them by staying connected to her core motivations and adjusting her business model to something more meaningful.

Join us as we discuss the ups and downs of entrepreneurship, the impact of community, and the necessity of aligning your business with your personal values. Whether you're a seasoned entrepreneur or just starting out, this episode is packed with insights and inspiration.

Tune in to learn how to maintain your drive, adapt to new challenges, and find success on your own terms.

#WomenInBusiness #BusinessSkills #Entrepreneurship #WomenSupportingWomen #BusinessCommunity #SheMind

Watch this, understand what we are doing together and join the  SHE EXCLUSIVE community 

I delve into how our thoughts shape our reality and the concept of neuroplasticity. I share personal experiences and insights on how changing our self-talk can lead to creating a new personal reality. 

The video emphasizes the importance of embracing transformation and the role of thoughts in shaping our behaviors and habits. Viewers are encouraged to challenge their existing mindset and envision a future beyond their current reality.

I delve into the science behind manifestations and speaking your truths. I share how our daily routines and repetitive behaviors shape our thoughts, emotions, and ultimately, our reality. By understanding neuroplasticity and rewiring our brains, we can envision and create a new, empowering reality for ourselves. Join me on this journey of self-discovery and transformation.

🚀 Reclaim Your Power & Become the CEO of Your Life! 💫

Are you feeling stuck in old patterns, struggling with self-doubt, or unsure how to take the next step in your life or business? You’re not alone—but you don’t have to stay there. She Exclusive is here to help you break free, rewire your mindset, and step into the powerful, thriving woman you were always meant to be.

🔥 In this video, you'll discover:
✅ How to overcome limiting beliefs and self-sabotage
✅ The power of rewiring your unconscious mind for success
✅ A supportive community of women ready to uplift and empower you
✅ Transformational retreats and programs to help you realign with your purpose
✅ A six-week course designed to help you break free from years of feeling stuck

💡 It’s time to stop waiting and start building the financial freedom, self-confidence, and thriving life you deserve. If you’re ready to invest in yourself and take action, click the link below and join us inside She Exclusive!

💖 This is YOUR time. Let’s make it happen—together. 🚀👇

I delve into the power of rewiring our brains to achieve our best lives by challenging our current patterns and beliefs. I discuss the importance of self-talk, knowledge, and creating positive neural connections to unlock our potential. 

I outline the key steps to initiate transformation and emphasizes the role of visionary thinking in shaping our future. Viewers are encouraged to embrace a new mindset and envision a reality beyond their current circumstances.

 I delve into how you can take charge of your life and create the reality you desire. In this video, I discuss the power you hold to shape your existence, the impact of your thoughts on your actions, and the importance of conscious change. 

Join me for an insightful journey into neuroscience and brain plasticity as we explore ways to break free from limiting beliefs and patterns. 

Today we're going to talk about something that may not be the most glamorous topic in the world, but it's super important: training our core! And no, I'm not talking about getting those ripped abs to show off on Instagram. It goes way beyond aesthetics; it's about our health, especially as we move into the fabulous 40s and beyond.

First, let's do a refresher on what the “core” is. No, it's not just the abs area we all look at in the mirror. The core is basically the power center of our body. It includes the abdominal muscles, yes, but also the lower back muscles, the side muscles and even the pelvic floor. These muscles are what give us stability, protect our internal organs and are essential to virtually every movement we make.

First, let's review what the core is. No, it's not just the abs area we all look at in the mirror. The core is basically the power center of our body. It includes the abdominal muscles, yes, but also the lower back muscles, the side muscles and even the pelvic floor. These muscles are what give us stability, protect our internal organs and are essential to virtually every movement we make.

Now, what happens when we hit our 40s? Well, aside from becoming wiser and more fabulous, your body also starts to undergo some changes, especially with the onset of menopause. The hormonal shift can be a bit naughty, especially with our abdominal area. The decrease in estrogen can lead to an increase in abdominal fat, and it's not just a matter of how we look in the mirror. This fat, known as visceral fat, can increase the risk of cardiovascular disease, type 2 diabetes and other conditions. So, strengthening the core is not just about looking good, it's about staying healthy and strong.

But wait! Before you jump into doing a thousand crunches, let's talk about training smart, especially to take care of our pelvic floor, which can also weaken with age and hormonal changes. We don't want to end up with problems like incontinence, do we?

Here I leave you with a mini list of core exercises that are friends of our pelvic floor:

1. The Plank: Yes, the good old plank. Keep your body straight as a board and activate those core muscles. Try to hold the position for a few seconds and gradually increase the time.
2. Gluteal Bridge: Lying on your back, bend your knees and lift your hips toward the ceiling, squeezing your glutes. Fabulous for strengthening the lower back and pelvic floor.
3. Bird Dog: On all fours, extend one arm and the opposite leg, keeping your balance and core engaged. This exercise is great for coordination and core strengthening without pressure on the pelvic floor.
4. Dead Bug: Lying on your back, raise your legs and arms to the sky. Alternately lower one arm and the opposite leg down, without touching the floor. This is an excellent exercise for core control.

Remember, we're in this for long-term health and wellness. There's no rush. Listen to your body, keep a positive attitude and celebrate every little accomplishment on your way to a strong, healthy core. Take care of yourself, you deserve it!

Hello, 40-something warriors! Today I want to talk to you about a topic that, while it may seem superficial to some, is of great importance to our overall health and wellness: gluteal training!

First, let's talk about what these muscles do other than look good in jeans. The glutes are critical to our posture, stability and mobility. They are the link between our upper and lower body, helping us in everyday activities like walking, climbing stairs, and maintaining an upright posture.

Now, as we approach or enter menopause, our body undergoes significant hormonal changes. The decrease in estrogen not only affects our mood and bone health, but also the distribution of our muscle mass and fat, directly impacting areas such as the buttocks. Without proper exercise, we can experience a loss of muscle tone and an increase in fat in this area, affecting our health and quality of life.

But we're not here to talk about aesthetics. No, girls. We're here for health. Strong, well-trained glutes will not only help us avoid injury and lower back pain, but will also improve our functional ability in everyday life - and that's pure gold at any age!

So how can we keep our glutes in shape? Here are a few ideas:

• Squats: The king of glute exercises. You can start with no weight and gradually add resistance.
• Glut bridges: Great for activating the gluteal muscles and strengthening the lower back.
• Lunges: Work the glutes and legs, improving stability and balance.
• Walking: Yes, something as simple as walking, especially uphill, can strengthen those muscles.
• Yoga or Pilates classes: Focused on core strength, these can also be wonderful for the glutes.

Remember, girls, the goal is not to transform overnight. The key is consistency and finding pleasure in movement. Let's listen to our body, respect its limits and celebrate every little achievement. Training your glutes is much more than a matter of aesthetics; it's an investment in your health, autonomy and long-term well-being. So let's get those glutes moving!

Strengthening the quadriceps plays a key role in preserving bone density, especially in women during menopause. The relationship between quadriceps strengthening and bone health is explained by several mechanisms:

• Mechanical Load: Exercises involving the quadriceps, such as squats and leg curls, impose a mechanical load on the bones of the legs, including the pelvis, femur, and tibia. This mechanical loading stimulates bone formation by activating the cells responsible for bone synthesis and mineralization, known as osteoblasts. Repeated loading through exercise helps to maintain and strengthen bone structure.
• Hormonal Stimulation: Exercise, particularly resistance training, can influence the production of hormones related to bone health, such as growth hormone and testosterone. These hormones play a crucial role in maintaining bone density and preventing bone loss associated with menopause.
• Reduced Bone Resorption: During menopause, decreased estrogen levels contribute to an increase in bone resorption, where bones are broken down faster than they are rebuilt. Strengthening the quadriceps can help counteract this process by stimulating bone formation and slowing the rate of resorption, which promotes the retention of bone density.
• Improved Coordination and Stability: Strengthening the quadriceps improves coordination and stability, reducing the risk of falls and injury. Preventing falls is crucial to maintaining bone integrity, as the resulting fractures can have a significant impact on bone density and quality of life.

In summary, strengthening the quadriceps through specific exercises not only promotes muscle strength and stability, but also exerts direct and indirect positive effects on bone density. This comprehensive approach contributes to overall bone health, being especially relevant during menopause, when women face hormonal changes that can affect bone integrity.

So, you know, get squatting!!!

Menopause is a natural process in women's lives, in which the body undergoes significant hormonal changes. One of the common effects of menopause is the loss of muscle mass, which can lead to decreased strength and mobility.

Muscle mass decreases as we age, but at menopause, the process can be more pronounced due to decreased estrogen levels. Estrogen has a protective effect on muscles, which means that its decline during menopause can cause muscles to become weaker.

In addition, menopause can also lead to weight gain and decreased physical activity, which can further contribute to muscle loss.

The good news is that menopausal muscle mass loss can be prevented or delayed with a healthy lifestyle. Here are some tips to help maintain muscle mass during menopause:

1. Strength exercise: Strength training, such as weight lifting, can help strengthen and maintain muscle mass. It is recommended to perform strength exercises twice a week, working all major muscle groups.
2. Regular physical activity: In addition to strength training, it is important to stay active in general. Walking, cycling, swimming and other cardiovascular activities can help maintain muscle and cardiovascular health.
3. Healthy eating: A balanced diet rich in protein can help maintain muscle mass. It is recommended to consume at least 1 gram of protein per kilogram of body weight per day.
4. Getting enough sleep: Sleep is essential for muscle recovery. Try to sleep between 7 and 8 hours per night.
5. Avoid tobacco and alcohol: Tobacco and alcohol consumption can negatively affect muscle mass and overall health.

In conclusion, loss of muscle mass in menopause can be a challenge, but with a healthy lifestyle, it can be prevented or delayed. Strength exercise, regular physical activity, healthy eating, adequate sleep, and avoiding tobacco and alcohol are all important factors in maintaining muscle mass during menopause.

You can find suggestions for staying in better health in my article “How to relieve menopausal signs”.

If you have any questions, feel free to contact me. I have gone through this stage myself and I will be happy to advise you!

Menopause is a natural stage in a woman's life, marked by the cessation of menstruation and significant hormonal changes. During this period, it is crucial to pay attention to diet to mitigate possible symptoms and promote overall well-being. One of the dietary aspects that deserves special consideration is sugar consumption.

Sugar and Menopause: A Relationship to Evaluate

Sugar, particularly refined sugar, has been associated with a number of health problems, and its impact on menopause is no exception. Increased blood sugar levels can contribute to fluctuating hormone levels, exacerbating menopausal symptoms such as hot flashes, irritability and fatigue.

In addition, sugar can negatively affect bone health, which is already compromised during menopause due to declining estrogen levels. High sugar intake has been associated with loss of bone density, which increases the risk of osteoporosis.

Healthy Alternatives to Sugar During Menopause

• Natural Sugars: Opting for natural sugar sources, such as raw honey, maple syrup or coconut sugar, can be a healthier alternative. These options contain additional nutrients and have less impact on blood sugar levels.
• Fruits: The natural sugar present in fruits can satisfy sweet cravings in a healthier way. Fruits also provide fiber and antioxidants, which are beneficial during menopause.
• Natural Sweeteners: Sweeteners such as stevia and xylitol are healthier choices than refined sugar. They are low in calories and do not significantly affect blood glucose levels.
• Calcium and Vitamin D Rich Foods: Since menopause can affect bone health, it is crucial to consume foods rich in calcium and vitamin D. I recommend nuts, leafy green vegetables, legumes for calcium and 20 minutes of sunshine a day for vitamin D.
• Balanced Meal Planning: Maintaining a balanced diet with appropriate portions can help stabilize blood sugar levels and minimize menopausal symptoms.

In summary, reducing sugar consumption during menopause can have significant health benefits. Opting for healthy alternatives and maintaining a balanced diet will contribute to a smoother transition through this natural stage of a woman's life.

Menopause is a natural stage in women's lives that marks the cessation of menstruation and brings significant hormonal changes! 

We are talking about signs and not symptoms, simply because menopause is not a disease, just a natural stage of your life. 

For many women, this period can be accompanied by uncomfortable symptoms such as hot flashes, mood swings, sleep problems and more. However, the good news is that diet can play a crucial role in alleviating these signs! Here are some foods that can be your allies during menopause:

• Soy and its derivatives: they contain phytoestrogens, plant compounds that mimic the action of estrogen in the body. Incorporating foods such as tofu, soy milk or edamame can help balance hormone levels. If you have thyroid problems, it is not recommended to make excessive use of soy derivatives. Better if you consult your doctor.
• Plant sources of omega-3: Chia seeds, walnuts, and flaxseed oil are excellent alternatives for omega-3 fatty acids, which can help fight depression and improve cardiovascular health, problems that are sometimes accentuated during menopause.
• Fiber-rich fruits and vegetables: Fiber is essential for regulating the digestive system and maintaining a healthy weight. In addition, many fruits and vegetables are rich in antioxidants that can help fight cellular aging. We must not forget the importance of these foods to maintain intestinal transit, which is fundamental for our health.
• Nuts and seeds: They are rich in healthy fats, fiber and phytoestrogens, in addition to providing calcium. Almonds, walnuts, flax seeds and chia seeds are excellent options to include in your daily diet. A handful a day after meals is enough.
• Herbs and spices: Many herbs such as red clover and black cohosh, as well as spices such as ginger, may have properties that help relieve hot flashes and other symptoms of menopause. Ginger is among my favorites, but I have found that if I take it at night, it sometimes causes more hot flashes.
• Water: Staying well hydrated is crucial to combat vaginal dryness, a common symptom during menopause. In addition, water is essential for overall health.
• Sun: Although it does not enter through our mouth, I consider the sun a fundamental food, since without it there would be no life and we need it to synthesize vitamins, including vitamin D, which is essential for our bones. Do not forget that if you wear sunscreen, this effect disappears. If you are afraid of the sun, then expose even if only parts of your body (such as arms and legs) a half hour a day, avoiding the central hours in summer.

NOTE: You may wonder why I do not talk about dairy products, a highly promoted source of calcium: according to my studies and research, dairy products are not really sources of calcium for humans, since they come from an animal that does not look like us. In addition, they are very inflammatory for the intestine, so it is better to take them in moderation and rather for a matter of palate than health. I cut out dairy altogether 14 years ago and now, I have some cheese from time to time. My gut is happier than ever and my bones are strong!!!

Remember that every woman is unique, and what works for one person may not be as effective for another. Consulting with a healthcare professional or nutrition specialist can provide more specific guidelines based on your individual needs.

If you have questions or concerns, I'm here for you.

Take care of yourself and make the most of this new stage in your life!

Addressing the challenges to getting restorative sleep

Menopause is a transitional stage in a woman's life, characterized by significant hormonal and physical changes. One of the aspects that is often affected during this period is sleep. Many women experience difficulty falling asleep, frequent nighttime awakenings, and a general feeling of fatigue due to hormonal changes and other factors associated with menopause. In this article, we will explore sleep challenges during menopause and provide practical strategies for achieving restful sleep.

Some of these challenges include:

• Hot flashes and night sweats: Hot flashes and night sweats are common symptoms of menopause. These episodes can awaken women from their sleep, disrupting their rest and making it difficult to return to sleep.
• Hormonal changes: During menopause, estrogen and progesterone levels decrease significantly. These hormones play a crucial role in regulating sleep, so their decline can disrupt normal sleep patterns.
• Insomnia: Many women experience insomnia during menopause. Whether it is difficulty falling asleep or frequent awakenings during the night, insomnia can contribute to feelings of fatigue and affect quality of life.

Fortunately, there are several strategies women can implement to improve the quality of their sleep during menopause. Here are some helpful recommendations:

1. Maintain a regular sleep routine: Establishing regular bedtime and wake-up times can help train the body to prepare and relax before bedtime. This includes avoiding exposure to electronic screens before bedtime, as the blue light emitted by these devices can interfere with the production of melatonin, the sleep hormone.
2. Create an environment conducive to sleep: Make sure your sleep environment is comfortable, quiet and dark. Consider using blackout curtains, earplugs or a white noise machine to block out any distractions or unwanted noise.
3. Practice relaxation techniques: Before bedtime, spend time in relaxing activities such as taking a warm bath, practicing deep breathing or meditating. These practices can help you calm your mind and prepare your body for sleep.
4. Eat dinner early or have a light dinner. Avoid sugar in the evening.
5. Exercise regularly: especially if we work sitting down, exercising will make us feel more tired. It also reduces stress and improves mood.

In conclusion, we must use some tricks so that hormonal changes do not affect our lives too much and we must certainly be patient and accept these changes with affection. It is an inevitable stage and does not have to be a suffering.

If you need help to cope with the symptoms of menopause, I will be happy to help you.

Take care of yourself, you deserve it.

Menopause is a natural stage in women's lives characterized by the cessation of menstruation and the end of reproductive capacity. As women go through this transition, their bodies undergo a series of hormonal changes that can affect their metabolism and body fat distribution. One of the most common changes seen during menopause is the accumulation of fat in the abdomen. In this article, we will explore how metabolism changes during menopause and why this accumulation of abdominal fat occurs.

Metabolism during menopause: During menopause, estrogen levels decrease significantly in a woman's body. Estrogen is a hormone that plays an important role in metabolism and fat distribution. When estrogen levels decrease, a woman's basal metabolism tends to slow down, which means she burns fewer calories at rest. This decrease in basal metabolism can contribute to weight gain during menopause.

Fat accumulation in the abdomen: Fat accumulation in the abdomen, also known as central obesity or abdominal adiposity, is a common phenomenon during menopause. There are several reasons why women may experience fat gain in this specific area during this stage of life:

1. Hormonal changes: Decreasing estrogen levels affect the distribution of fat in the body. During menopause, a shift in fat distribution from the hips and thighs to the abdomen is observed. This redistribution may be due to decreased sensitivity of fat receptors in the abdomen to the lipolytic effects of estrogen.
2. Decreased muscle mass: As we age, it is natural to lose muscle mass. However, during menopause, this muscle loss may be more pronounced due to decreased estrogen levels. Muscle mass plays an important role in metabolism, as it burns more calories than fat. Therefore, a decrease in muscle mass may contribute to a slower metabolism and increased abdominal fat.
3. Lifestyle changes: During menopause, many women experience lifestyle changes, such as decreased physical activity and a less healthy diet. These factors can contribute to weight gain and fat accumulation in the abdomen.

Tips for managing changes in metabolism and abdominal fat accumulation: If you are going through menopause and are concerned about changes in your metabolism and abdominal fat accumulation, here are some tips that may help you:

• Maintain a balanced diet: Opt for a diet rich in fruits, vegetables, whole grains and lean proteins. Avoid processed foods and foods high in saturated fats. A balanced diet can help control weight and maintain a healthy metabolism.
• Incorporate resistance exercise: Do strength exercises, such as weight lifting or resistance training, to help maintain and build muscle mass. This can counteract muscle loss associated with menopause and increase your metabolism.
• Maintain a balanced diet: Opt for a diet rich in fruits, vegetables, whole grains and lean proteins. Avoid processed foods and foods high in saturated fats. A balanced diet can help control weight and maintain a healthy metabolism.
• Incorporate resistance exercise: Do strength exercises, such as weight lifting or resistance training, to help maintain and build muscle mass. This can counteract muscle loss associated with menopause and increase your metabolism.
• Stay active: Engage in regular physical activity, such as walking, swimming or yoga. Aerobic exercise can help burn calories and maintain a healthy weight.
• Manage stress: Chronic stress can influence metabolism and promote abdominal fat storage. Seek relaxation techniques, such as meditation or yoga, to reduce stress and promote healthy hormone balance.
• Consult a health professional: If you are dealing with significant changes in your weight and body composition during menopause, it is important to seek the advice of a physician or nutritionist. They can provide personalized guidance and recommendations specific to your situation.

Conclusion: Menopause is a period of hormonal changes that can affect metabolism and body fat distribution in women. Fat accumulation in the abdomen during menopause is a common phenomenon due to decreased estrogen levels, loss of muscle mass and lifestyle changes. However, adopting healthy habits, such as a balanced diet and regular exercise, can help manage these changes and maintain a healthy weight. Remember that every woman is unique, so it is important to seek the advice of health professionals to address your individual needs during menopause.

What is menopause?

Menopause represents a very delicate moment in a woman's life, often stressful because of the signs it brings. We talk about signs instead of symptoms, because menopause is not a disease but a stage.

Each woman experiences the onset of menopause, called perimenopause, in a different way, because each woman is unique and unrepeatable. In general, the changes are due to a reduction in the production of estrogens, the hormones necessary for a woman's fertile life. When these hormones begin to peak and drop, you will begin to notice changes in your body. Perimenopause is then the transitional stage between the fertile period and menopause and can last up to 10 years while menopause is the stage where there is no longer a menstrual cycle.

The 6 main signs of menopause

Let's see here what are the six most frequent signs of perimenopause:

1. Irregular menstrual cycle: This can manifest from the age of 45 and can last for years. One month you have the cycle, the next two months nothing and suddenly you can have the cycle twice in the same month.
2. Hot flashes: A very annoying sign, in my opinion and experience, especially at night, which is when it happens most often. Suddenly you feel hot and start sweating as if you had done cardio activities.
3. Irritability and emotional sensitivity: The hormonal whirlwind of perimenopause inevitably affects mood. You feel less tolerant and you are more affected by situations that you didn't even notice before. It is a feeling similar to what you experience when you are pregnant. In this case you may even develop depression.
4. Insomnia: It is quite common to have sleep disorders due to hot flashes and difficulty falling asleep.
5. Vaginal dryness: The estrogen heat can lead to vaginal dryness and, consequently, to discomfort during sexual intercourse. In addition, due to this hormonal change, libido may be affected.
6. Vaginal infections: The hormonal change alters the balance of the microbiota, the community of bacteria that inhabits our intestine and feeds our immune system. For this reason, during perimenopause, vaginal infections may be more frequent.

My natural remedies to relieve menopausal signs.

At my 50+ I’ve gone through the process and I have clearly experienced some of the signs listed above, which are the most common. After researching it and talking it over with women who have been through it I have established my own rules, which I am happy to share with you:

• Exercise regularly: hormonal change leads to loss of muscle and bone strength, so having an exercise routine is critical. I do something at least 6 days a week, alternating cardio, toning, yoga, strength training. I train so much because it's my passion and my job, but I consider it enough to dedicate half an hour a day or do longer sessions at least 3 days a week.
• Adopt a healthy diet based on fruits and vegetables: this does not mean to stop eating everything you like, but to control and reduce what we know affects us negatively. Fruit and vegetable fibers help to keep our intestine clean and our microbiota well fed, besides helping us to avoid gaining weight. You can read my post “8 Tips to stay in shape”, if you want more details about my diet.
• Reduce and possibly eliminate sugar: it is a poison in general and very dangerous in this specific case because it affects the mood and contributes to alter the bacterial balance of our intestine, opening the way for vaginal infections. When I feel like sweets, instead of attacking the chocolate, I eat some almonds or a little vegan nutella.  
• Reduce refined carbohydrates: if you like pasta, bread and the like (I'm Italian so this type of carbohydrates is part of my genetics!), try to eat less quantity and better quality (wholemeal, organic). There are gluten-free options such as homemade gluten-free bread.
• Introduce from time to time a fast or semi-fasting: physiological rest is very important to allow the body to cleanse, heal and seek balance again.
• Introduce supplements into your routine that help reduce perimenopausal signs: citrate magnesium is a very useful supplement to help with sleep problems and mood swings. Magnesium works with calcium to keep our bones strong and healthy. Menopause can lead to osteoporosis problems, so prevention is very important. Also, although there are no studies to prove it, many women testify that by taking magnesium they have noticed improvements in mood and sleep. I'm one of them!
• If you have sleep problems, discuss with your doctor the possibility of taking melatonin. Melatonin is a hormone that our body produces naturally and regulates sleep.
• Include in your diet foods rich in tryptophan, an amino acid that helps the natural production of melatonin. These foods are: pineapple, banana, cherries, avocado, arugula, spinach, pumpkin, broccoli, almonds, walnuts, whole grains, legumes, sesame seeds, chia, poppy, spirulina. Make sure some of these foods are part of your dinner.
• Use meditation and breathing exercises to help you relax and fall asleep. Whiskey breathing can be very helpful, as it activates the para-sympathetic nervous system, which is responsible, among other things, for relaxation.

In general, try to maintain a healthy and balanced lifestyle, listen to your body and accept the changes with love and respect. This is a new stage of your life, and it is up to you how you will transition into it.

If you have any questions or want to share your experience, I will be happy to listen to you.

Take care of yourself, you deserve it.

8 Tips to Stay in Good Shape

I have been studying all kinds of health related topics for many years, especially from a holistic point of view. I have come to the conclusion that there is no one right answer, just as there is no one right lifestyle or diet that works for everyone.

A healthy lifestyle

In my almost half a century of walking this planet I have experienced, touched extremes, to finally fall into the clichés; “extremes are always bad”, “you have to find a balance”, “balance is within you”. These could be considered banal, romantic movie statements, but, just as there is a lot of truth in sayings, there is also truth in some clichés.

So, with respect to the “healthy lifestyle” theme, I am more for bringing gradual changes to our daily lives, so that they stay and become part of our daily routine.

What I recommend, and apply to my life, is a series of small habits.

These are my 8 suggestions to improve the quality of your life without too much effort:

1. Every morning, when you get up, drink a glass of water with lemon juice (it has to be squeezed at the moment): lemon, like citrus fruits in general, is very depurative and helps the intestine.
2. If you are hungry, eat, if not, do not: if your body does not ask for food, it is because it does not need it. If you eat breakfast, try to make it a healthy breakfast.
3. Before a hot dish, always eat some raw vegetables, such as a salad. It aids digestion and improves nutrient absorption.
4. Exercise daily, even if it's just for 10 minutes: it clears the mind, helps eliminate toxins and produce endorphins.
5. Let the sun nourish you with vitamin D, without protection (sunscreens, apart from containing mostly toxic substances, prevent the synthesis of vitamin D), half an hour a day, avoiding long exposures in the central hours in summer. Do not be afraid of the sun, the sun is life, as is oxygen.
6. Breathe, nowadays more than ever you need to breathe clean air, especially if you have to wear a mask many hours a day. If for any reason you cannot go out, take at least half an hour a day to BREATHE. You can do breathing exercises, meditation, online fitness classes, or just sit still for a while, bringing your attention to your breathing. Just like the sun, oxygen is necessary for our existence and is a fundamental food.
7. Laugh, laugh at life, laugh at yourself; laugh with others or laugh alone. The important thing is to laugh and produce positive vibrations.

• Do not be afraid, fear only serves when you are in a situation of imminent danger, so that you react and save your life. This is a healthy, necessary fear. There is another type of fear, the one that paralyzes you, the one that leads you to do nothing. This is a toxic, unnecessary fear, a fear that weakens your immune system and makes you more vulnerable to anything.

If none of these habits are part of your routine, don't panic, as you may have noticed, these are not such radical changes and can be introduced little by little.  

Remember that mental attitude is the key to success, always.

We speak with Julie McCallum, a long time Headteacher and now a successful Entrepreneur of 14 years. 
She Shares her top tips on key characteristics and skills needed to maintain strength, mindset and energies needed to start a new business in your later phase of life!  

Topics such as scheduling time for you, saying No and Prioritizing weave through the energy around giving your best to your clients and maintaining quality and customer service - WITH A KEY FOCUS ON DOING SOMETHING YOU LOVE AND THAT BRINGS YOU JOY! 

For more information on Julie McCallum: See the links below! 

Here is the link to my website. 

www.learning4lifedogtraining.com

Also to the website where I teach basic and intermediate dog training classes.

www.soundanimals.com